Foot Care for Marchers

Marching band can be a great deal of fun, but it can also put your body at risk of developing injuries. Old, worn-out, or improperly-sized shoes, sweaty feet, standing for long hours, and a whole lot of marching can lead to a host of problems, including blisters, plantar fasciitis, ingrown toenails, skin or nail infections, and foot, ankle, lower leg, knee, hip, or even back pain. It isn’t just the shoes or the long hours that can take their toll; even the surfaces that bands typically march on can have negative consequences for your body: clumps of grass on football fields, curbs at parades, angled or uneven surfaces – even standing or marching on the bleachers/stairs.

Prevention of the many injuries marchers face starts with controlling what your marching shoes are doing to your feet and body. Wearing shoes that are the correct size and are properly broken in is essential. If your shoes are too short, too narrow, too stiff, have holes or worn spots, have no tread/traction, or have laces that are too short (thereby preventing you from being able to secure the shoe onto your foot), help yourself out and speak up! If there’s something wrong with your shoes, do everything you can to correct the problem (including getting a different pair of shoes, if you’re able to). If you have high arches (also referred to as a high instep), your shoes may fit more comfortably and cause you less pain if you lace the shoes to skip 1 or 2 rows of eyelets in the middle of the lacing. Experiment with the lacing technique until you find one that relieves your pain while still holding the shoe onto your foot with the least amount of rubbing (you don’t want to give yourself blisters!).

After you’ve done everything you can to change the things under your control, continue your injury prevention efforts by accommodating for what you can’t change. The most common accommodation efforts include:

• wearing arch supports or other orthotics, if appropriate
• wearing 2 pairs of socks in marching shoes with the sock closest to the skin on inside-out
• using foot powder in shoes and/or on feet (as directed on the package).  Plus, this helps keep shoes from smelling as gross!
• using pads in the marching shoes, as needed. This can include toe spacers, toe padding or sleeves, or heel cushions, wedges, or cups. Some of these pads may be a part of custom orthotics.
• keeping supportive, comfortable footwear (and clean, dry socks) with you whenever you’re marching. This allows you to change into these shoes as soon as you are done marching.

Regular foot hygiene will help you avoid infection, identify injuries and skin conditions early, and prevent funky smells. Follow these tips:

• Wash your feet regularly with soap and water – like after every time you march.
• Dry your feet thoroughly before putting on your socks and shoes.
• Inspect your feet regularly for signs of injury or infection. When you’re doing a lot of marching – like during camp – do this every night.
• Let your feet air out for a few hours every day (this works really well at night).
• Wear supportive shoes (and orthotics, if necessary) whenever you’re not marching.
• Trim your toenails straight across just above the cuticle line (but not beyond the edge of your toe).
• Let your marching shoes (and your workout shoes, for that matter) air out before storing them. Warm, moist environments encourage growth of bacteria and fungi. Avoid storing your shoes in these types of environments (this includes lockers and backpacks).

Keep your feet comfortable and healthy this season - the rest of your body will thank you.  March on!